Kept most of the same movements again for this week. Legs and glutes are feeling great. I haven't been 100% with rehab but it's getting better. My right shoulder is still funky so I'm trying to find out what's going on with that. It's not awful, but bothersome and limits my movements. Monday Warm-up- rehab stuff A. Spider bar squats - heavy 3x3 @ 210 (5# more than last week) B. Seated Chair sumo deads - 3x8 @145 (added these in after my soft tissue work with Janel Vegter. These felt great to do some sumo work and they didn't bother my quads so that's a positive sign.) C. Manual Glute ham - 3x8 D. Reverse lunge - 3x10 each E. Low row - 3x12 Wednesday A. Swiss bar floor press - heavy 3x3 @ 155 (did 5 on last set) B. Swiss bar pushups with 2 chains - 3x5/5/5 each grip, last set, dropped the chain and finished with 10 C1. Incline facing cuban press 3x8 D2. Face pulls 3x15 E. Pushdowns 3x20 Friday Warm-up, rehab stuff A. Banded SSB Squats - 3x8 @ 135 B. Rack pulls (just below knee) - worked up to 275x10 C. Front foot elevated split squats - 4x10 D. Low row - 4x12 E. Leg curls - 3x15 Sunday This was a quick session bc I lost track of time and calendar. A. Pullups 6x6 B. DB Bench 3x15 C. 1 Arm DB row 3x12 each D1. EZ bar skullcrushers 3x10 D2. EZ curls 3x10
Week 3: Post meet training (2/3)
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